COMMUNITY WOD SATURDAY AT 9AM!!!
EVERYONE IS FREE! BRING YOUR FRIENDS!
-10 Empty Backsquats (2sec hold in bottom)
-60sec L-Sit Plate Ovhd Plate Hold
TEMPO Back Squats
EMOM-every 3mins for 15mins
1st/2nd -4 Reps
3rd/4th/5th- 3 reps
(TEMPO- 3sec down / 2sec pause/ no bounce up)
*Final week on these, go heavy but do not lose tempo….and avoid sitting all the way down, we want to use the muscle to hold at the bottom and then stand up using the muscle….not just rest in the squat.
-Front Squats (115/75)(+135/95)
-Hand Release Burpees
MURPH PREP BONUS WORK
4 Sets x 400M Run (Rest half the time it takes to run the 400M)